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From tracking your stress levels to boosting your immune system, we look at the biggest health and fitness trends for the new year.

As we’re fast-approaching 2022, we’ve taken a look at recent searching habits^‡ to predict the most popular health, fitness and wellbeing trends. Dr Elizabeth Rogers, Associate Clinical Director at Bupa Health Clinics, explains these trends below.

After a stressful year, it’s more important than ever to prioritise our health and wellbeing. As we look ahead, our research^† found:

28 percent

28% of Brits ignored a health concern, with 16-34 year olds most commonly avoiding the seeking of help.

1 out of ten

Over 1 in 10 wouldn’t immediately see a doctor if they suspected something wrong with their health.

25 percent

Over a quarter of Brits say they’re still less likely to see a doctor because of the pandemic.

^† Research conducted by Opinion Matters on behalf of Bupa Health Clinics of 2,001 UK adults between 28th July 2021 – 30th July 2021.

Improving your gut health

83% increase in searches on Google for ‘gut health’
60% increase in searches on Google for ‘gut brain axis’

Prioritising your gut health is increasingly popular. Gut health can refer both to your digestive system - also known as your gastrointestinal (GI) tract – and the balance of bacteria in your gut. Your gut digests food, houses a range of bacteria, absorbs energy and nutrients, and gets rid of waste products.

Your diet is one of the biggest influences on our gut health, so it’s important to eat a variety of foods, including whole foods, fruit, and vegetables. Processed foods are often high in additives and preservatives, and these can disrupt the healthy bacteria in your gut.

Mental health may also impact your gut health, also known as your ‘gut brain axis’. Remember that it might take your gut time to get used to a new eating pattern, so make changes slowly to give your body time to adjust.

Lead an eco-friendlier life

418% increase in searches on Google for ‘climate anxiety’
238% increase in searches on Google for ‘eco anxiety’

Eco and climate anxiety are growing and that can be a normal response to what’s happening in the world. You aren’t alone in your feelings either - millions of people across the world will be feeling the same as you. Taking notice of your feelings and turning those into positive actions can support your wellbeing, but also make a difference for the planet.

To make sure your eco-friendly habits stick, start by making one or two small changes to live greener, and build them up over time. For example, choose local, seasonal foods where possible, and reduce food waste by planning meals in advance.

Boost your immune system

84% increase in searches on Google for ‘boost immune system’
60% increase in searches on Google for ‘low immune system’
50% increase in searches on Google for ‘strengthen immune system’

We’re still navigating our way out of the global coronavirus pandemic, so looking after yourself has never been more important.

A strong immune system isn’t something you develop overnight but instead boosting your health and fitness in the weeks leading up to a much-anticipated event can make a huge difference.

Start the new year right by boosting your immune system by eating a more varied diet, sleeping well, getting your daily dose of vitamin D (add a supplement during the winter months), and practicing regular hand washing.

Incorporate mindfulness into your exercise routine

80% increase in searches on Google for ‘mindful moving’
53% increase in searches on Google for ‘mindful exercise’
23% increase in searches on Google for ‘mindful running’

Not only does moving your body have a positive impact on your physical health, but it’s a great way to celebrate what your body can do and boost your self-esteem. It’s also on people’s radar more after a surge in searches on Google this year.

Research shows that combining mindfulness with exercise has lots of benefits, including lowering your risk of depression, and giving your endurance a boost. Regular exercise can also boost your mood, relieve stress and reduce anxiety. This is because of ‘feel good’ chemicals such as serotonin that are released into the body whilst exercising.

A great example of combining mindfulness and exercise is through mindful running, where you’re mentally connected with your movements and avoid any distractions. Try to notice the feeling of your body moving and the different smells and noises around you.

Track your stress levels

83% increase in searches on Google for ‘fitness tracker’
80% increase in searches on Google for ‘stress tracker’
50% increase in searches on Google for ‘cortisol level’

Another trend for the new year is tracking your stress levels. Some fitness and stress trackers worn on your wrist are now able to track your cortisol levels, but there are other options. Try taking note of any physical or mental stress symptoms, including pain or tension in your body, digestive problems such as nausea or constipation, and an increased heart rate. Emotional signs to look for include irritability, anger, feeling overwhelmed and racing thoughts.

Relaxation techniques – like breathing exercises or mindfulness – can ease any stress or worry you’re feeling. Practice these techniques when you’re feeling relaxed to start with and find out what works best for you. Whilst you may not feel like it, daily exercise releases feel-good chemicals in your brain. Exercising outdoors has plenty of benefits too, including boosting your mood and improving your self-esteem.

Remember – there is always support available.

Try mindful drinking

127% increase in searches on Google for ‘mindful drinking’ in 2021

A recent study found that more than one in three adults (36%) increased their alcohol consumption during the first lockdown. A new concept that has captured the attention of people looking for a healthier relationship with alcohol is ‘mindful drinking’ - being aware of why you’re drinking and how much alcohol you’re having. After a surge of searches on Google in 2021, it’s expected to increase even more in the new year.

Mindful drinking often leads to healthier relationship with alcohol and less consumption. It’s a simple trend to adopt - to practice mindful drinking, pause before each new drink and ask yourself why you’re drinking. From asking how it feels to drink this alcohol to if you feel good, all these simple techniques can improve your relationship with alcohol.

Start a mood diary

88% increase in searches on Google for ‘mood tracker journal’
50% increase in searches on Google for ‘mood journal’ in 2021

After a turbulent year that’s placed great pressure on our mental health, mood journaling is becoming more and more popular.

Keeping a mood journal, or emotion journal, can be a useful way to get to the root of lingering negative feelings (and increase positive ones). This allows you to recognise negative emotions and take action to help these feelings, whether it’s opening up to a friend, loved one or mental professional. Writing down your feelings has been shown to reduce your feelings of anxiety and depression, too.

^‡ Research based on internal analysis of Google search habits September 2020 to August 2021

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